I feel like I’m always defending carbohydrates these days. So many people tell me their plans for losing weight rapidly and that always includes totally giving up carbs. Although it is true that cutting carbs will promote rapid weight loss, it often is a short lived weight loss victory and also at the expense of healthy stable energy levels and muscle mass loss. I am always preaching the benefits of eating “the good carbs”.

                In case you haven’t been briefed on what a “good carb” is versus a “bad carb” let me explain. First off you can think of the term carbohydrate being a fancy way to say sugars. They are necessary for life. They are our most basic and immediate energy source. In addition to keeping our brain and body energized, carbs also play the important role of being a sort of communication device enabling cells to communicate with one another and offer our bodies immune and detox support.

Good carbohydrates can be identified as fruits, veggies, grains, legumes and tubers aka potatoes.  They are those that are in, or closest to their natural state… basically unprocessed. A way to determine if a carb is a good guy is by how high its fiber content is. Fiber unbeknownst to some is only found in carbohydrates. It’s the fiber that slows down the digestion allowing the carb or sugar to slowly be released into your bloodstream. In addition to slowly releasing the nutrients and sugar, it also acts like a push broom, sweeping undigested debris from your intestines helping you to detox.

 “Bad carbs” are your less complex forms of sugar meaning they are almost straight sugar usually with low fiber content. These types of carbs are typically processed and can be identified as cakes, cookies, donuts, cereals, bagels white breads, pasta and white potatoes. The bad carbs dispense sugar straight to the blood stream and raises one’s insulin levels. When spikes in insulin levels constantly fluctuate our blood sugar levels can remain elevated leading to a diagnosis like diabetes, elevated triglyceride levels high LDL cholesterol readings.  Bad carbs have a higher glycemic index which is the measure of the rate that a food raises one’s blood sugar levels. For example white bread and white potatoes rank at 95 while oatmeal is measured at 55 and green veggies a low 15!

How can we establish a great and healthy relationship with carbs that promote optimal health and our desired body shape?

·         We can offset the negative effects of bad carbs by consuming them with either a fat containing food or a high protein food. Some examples include rice with chicken or avocado if you’re vegan. Both fats and proteins digest slowly.

·         Ensure that the majority of the carbs you are consuming are slow digesting, high fiber foods such as oatmeal, brown rice and sweet potatoes. If possible completely avoid the white foods such as white bread, pasta, white flour, white potatoes and white sugar.

·         Exchange the sweet treats such as cookies, candy or cakes with high water and fiber content fruit.  All fruit really with the exception of dried fruit.

·         When eating a meal particularly high in carbohydrates ensure your fat intake is low in proportion to the carbs.  This also applies when eating a high fat meal; ensure your carb amount consumed during that meal is low. Some examples of dream body killer foods- ones that will not get you where you want to go if eaten in excess is French fries and pizza. French fries are cut potatoes (carb) deep fried in canola oil (fat). The classic slice of pizza is doughy bread (carb) loaded with cheese (fat). If wanting to lose weight these foods should be eliminated and eaten on during a free meal.

·         Be mindful of carb timing. It is better to eat heavier carbohydrates earlier in the day as it gives the body an opportunity to use that food as fuel. Taper down and avoid heavy carbs at least 2 hours before bed. An optimal time to consume the simple or bad carbs is immediately after a workout. Carbohydrates after this time are used to replenish energy without risking unwanted weight gain since the energy is used immediately.

·         Watch your complex carb portions. Especially if you are trying to lose weight and are not at least moderately active. Portions should be ½-1 cup of an item such as brown rice, oatmeal or whole grain pasta or half of a medium/large sweet potato.

·         Increase your vegetable carbohydrates such as string beans, broccoli, kale, and cauliflower just to name a few.

With these tips you can ditch the diet mindset, forget counting the calories or starving yourself. Instead you may find that becoming healthier, in shape and energized is more effortless than you previously thought. Don’t be afraid of carbs or try to completely cut them out of your diet as they are needed for every basic bodily function.